The Benefits of Ashwagandha

Ashwagandha

Ashwagandha (Withania Somnifera) is a powerful adaptogen that helps the body cope with stress by regulating cortisol levels and balancing adrenal function. It is known to improve mood, reduce anxiety, and enhance overall well-being. Ashwagandha also boosts energy, increases stamina, and strengthens the immune system, making it a versatile herb for maintaining mental and physical health.

Key highlights of Ashwagandha:

• Increases energy, strength and endurance
• Improves sleep quality and reduces insomnia
• Acts like a nerve tonic and heightens resistance to stress
• Can enhance memory and learning
• Improves attention capacity
• Is anti-inflammatory and anti-arthritic
• Can help support adrenal health
• Can aid in enhancing mood
• Boosts energy and stamina

Biochemistry Timeline

Improvements in stress and anxiety can be seen in 2 weeks, enhanced energy and stamina (is expected around 4 weeks, and the remainder fo the health benefits can be expected around 12 weeks.

What is Ashwagandha?

Ashwagandha, scientifically known as Withania Somnifera and often referred to as Indian ginseng, holds a significant place in Ayurvedic medicine, the traditional healing system of India.

Its root, characterised by a distinct horsey aroma, is believed to embody the vigour and vitality associated with horses, as reflected in its Sanskrit name derived from “ashva” meaning “horse” and “gandha” meaning “smell.” While various parts of the plant are utilised, the root extract is the most commonly used form in supplements. In Ayurveda, Ashwagandha is typically incorporated into comprehensive wellness regimens rather than being used in isolation.

Functioning as an adaptogen, Ashwagandha is purported to bolster the body’s ability to withstand and adapt to stressors. While animal and cell culture studies suggest a broad spectrum of potential health benefits associated with Ashwagandha, findings from human research have been mixed, with outcomes varying depending on the specific health conditions and populations studied.

The Amazing Benefits of Ashwagandha:

Physical Performance:

Ashwagandha has been used traditionally as a vitaliser and to improve cardiovascular endurance and physical performance. In one study, it was shown to enhance cardiorespiratory endurance and quality of life in healthy athletic adults.

Another study involving cyclists showed an increase in energy, stamina, strength and endurance in the athletes supplemented with Ashwagandha.

Ashwagandha also has sleep-inducing potential, improving sleep quality and sleep onset latency (the amount of time it takes you to go to sleep) in people with insomnia which may be beneficial for people who experience fatigue due to insufficient sleep.

Mood Enhancing:

Ashwagandha is recognised for its ability to promote the growth and maintenance of healthy nerves, making it a valuable asset in promoting nervous system well-being. As an adaptogenic herb, it excels in aiding the body’s resilience against the strains of both physical and mental stress, thereby enhancing overall quality of life.

Additionally, Ashwagandha’s impact extends to neurotransmitter activity, influencing hormones associated with mood and behaviour. This modulation contributes to its antidepressant and anxiolytic properties, offering relief for individuals grappling with anxiety and depression. Moreover, its calming effects have demonstrated efficacy in managing symptoms associated with bipolar disorder, underscoring its versatility as a natural remedy for mental health support.

Focus and Memory:

Ashwagandha boasts a remarkable capacity to enhance cognitive function across multiple domains, encompassing focus, concentration, and memory. Its cognition-promoting effects are well-documented, making it a valuable ally in supporting mental acuity and performance.

Traditionally revered for its ability to combat age-related cognitive decline, Ashwagandha serves as a potent tool for slowing down the process of brain ageing and preserving memory function. Beyond its preventative properties, Ashwagandha exhibits promising therapeutic potential in the realm of neurodegenerative diseases, including Alzheimer’s Disease. By harnessing its neuroprotective properties, Ashwagandha holds promise in mitigating memory loss and cognitive impairment in the elderly population, offering hope for maintaining cognitive vitality and overall brain health throughout the ageing process.

Summary

Ashwagandha (Withania somnifera) is a powerful adaptogen that helps the body manage stress by regulating cortisol levels and balancing adrenal function. It enhances mood, reduces anxiety, boosts energy and stamina, and improves sleep quality. Known for its neuroprotective properties, ashwagandha may enhance cognitive function and support mental health. Typical dosages range from 300 to 600 mg per day, and while generally safe, potential interactions with medications exist. Benefits may be seen within two weeks, with full effects expected around 12 weeks. Regular consultation with a healthcare professional is advised for long-term use.

FAQs

How should Ashwagandha be taken, and what is the recommended dosage? Ashwagandha is available in various forms, including powders, capsules, and tinctures. The typical dosage ranges from 300 to 600 mg of a standardized extract per day. It’s best to follow the product instructions or consult a healthcare professional for personalised recommendations.

Can Ashwagandha interact with medications? Yes, Ashwagandha may interact with certain medications, particularly sedatives, thyroid medications, and immunosuppressants. Always consult a healthcare provider before taking Ashwagandha if you are on medications to avoid potential interactions.

Is Ashwagandha safe for long-term use? While ashwagandha is generally considered safe for most people when taken as directed, long-term safety has not been extensively studied. It’s advisable to take breaks from supplementation and consult a healthcare professional for ongoing use, especially if you have underlying health conditions.

Research:

1. Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel, Switzerland), 3(1), 188–224.
2. Shenoy, S., Chaskar, U., Sandhu, J. S., & Paadhi, M. M. (2012). Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and integrative medicine, 3(4), 209–214.
3. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262.
4. Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I, R. (2020). A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Medicine, 72, 28-36
5. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus, 11(9), e5797.
6. Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. (2021). Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Journal of Ethnopharmacology, 264, 113276
7. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African journal of traditional, complementary, and alternative medicines : AJTCAM, 8(5 Suppl), 208–213.
8. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
9. Gannon, J, M., Brar, J., Rai, A., & Chengappa, K, N, R. Effects of a standardized extract of Withaniasomnifera (Ashwagandha) on depression and anxiety symptoms in persons with schizophrenia participating in a randomized, placebo-controlled clinical tria. Annals of Clinical Psychiatry, 31 (2), 123-129.
10. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466.
11. Farooqui, A. A., Farooqui, T., Madan, A., Ong, J. H., & Ong, W. Y. (2018). Ayurvedic Medicine for the Treatment of Dementia: Mechanistic Aspects. Evidence-based complementary and alternative medicine : eCAM, 2018, 2481076.